Day 4 Hump-ity hump day

 In Workouts


CrossFit Cirencester – CrossFit

View Public Whiteboard

General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Warm-up

800m Run

Then 2 rounds:

6x Wall Walkers

15-20 sec chin over bar hold

15x Wall Ball Push Press (this is half a wall ball) 20/14lbs

Skill

15 mins working on the following skills (scale to your level):

– Hollow/Arch Box drill

– Hips to rings

– Press to handstand

Conditioning

EMOM10 – Alternating minutes

1) 10x HSPU

2) 10x C2B

Metcon (AMRAP – Rounds and Reps)

Pairs AMRAP12

12x Team Wall Ball

Then: YGIG movements

6x HSPU’s

12x AKBS 24/16kg

6x C2B

12x Synchro burpee

Repeat

Recent Posts